Double Kettlebell Suitcase Deadlift 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Double Kettlebell Suitcase Deadlift is a full-body exercise that primarily targets the hamstrings, while also engaging multiple muscle groups such as the abs, adductors, calves, forearms, glutes, lats, lower back, quads, traps, and upper back. This exercise requires two kettlebells, which are held at the sides like suitcases. The movement involves hinging at the hips while maintaining a neutral spine, lowering the kettlebells toward the ground, and then standing back up by driving through the heels and engaging the glutes and hamstrings. The exercise not only builds strength and stability in the lower body but also improves grip strength and enhances core activation, making it an excellent choice for functional training.
How to Perform
Start by placing a kettlebell on each side of your feet, keeping your feet hip-width apart.
Initiate the movement by pushing your hips back and hinging forward, aiming to bring your torso close to parallel with the ground.
Bend at the knees slightly and reach down to grab each kettlebell handle with a neutral grip (palms facing inward).
Lower your hips to align them just below your shoulders, ensuring your arms are straight with no slack.
Push through your entire foot, focusing on driving the floor away by straightening your knees and extending your hips.
Once you reach full hip extension, stand tall and lock your hips in place.
To reverse the movement, push your hips back and hinge forward, lowering the kettlebells back to the floor in a controlled manner.
Reset your position before repeating the movement for the desired number of repetitions.
Tips
Positioning the Hips: The deadlift is a hip hinge, not a squat. Avoid setting your hips too low, as this can create an unfavorable biomechanical position. Your hips should be slightly lower than your shoulders. Ideally, before lifting, you should be able to see the logo on your shirt when you look forward, indicating that your chest is lifted. This "chest up" position is often naturally achieved when your lats are properly engaged.
Neck Alignment: The position of your neck can vary depending on your body type. If you have an athletic background and tend to be more extended, tucking your chin for a neutral neck position might work best. If you have a tendency toward more spinal flexion, especially in your upper back, slightly looking up can encourage more spinal extension. Experiment with both to find what suits your body mechanics.
Shin Angle: Aim to keep your shins vertical, but this will depend on your spine and limb length. Focus on what feels most natural for your body. A vertical shin may not always be achievable for everyone, and that's okay.
Toe Position: The angle of your toes is individual, as it is influenced by your hip anatomy. Try experimenting with different toe angles—slightly inward, outward, or neutral—to see which position feels most comfortable and effective for you.
Shoulder Blade Position: Avoid retracting your shoulder blades during the lift. This is inefficient and shortens the length of your arms, making the range of motion unnecessarily large and potentially hindering your performance.
Grip: Ensure that you wrap your thumbs fully around the kettlebell handles. Avoid using a false grip, as this can reduce your control and increase the risk of dropping the weight.
Foot Placement: Do not focus solely on keeping the weight on your heels. This can prevent effective recruitment of your quads at the start of the lift. Instead, aim to distribute your weight evenly across your entire foot—focusing on the three key contact points: big toe, little toe, and heel.
Elbow Position: Keep your elbows locked out throughout the movement. While you don't need to actively flex your triceps, ensure that your elbows do not bend or break their neutral position. This is important to avoid unnecessary strain on your biceps, especially when lifting heavier weights.
How Not to Perform
Avoid Rounding the Back: Do not allow your back to round, especially in the lower back, during the lift. This can lead to serious injury. Always maintain a neutral spine by engaging your core and keeping your chest lifted.
Don’t Set Hips Too Low: Avoid lowering your hips too much, as this turns the movement into a squat instead of a hip hinge. The hips should stay slightly higher than your knees, ensuring the focus remains on the hamstrings, glutes, and lower back.
Don’t Use Momentum: Refrain from jerking or using momentum to lift the kettlebells. This can lead to wasted energy and reduces the effectiveness of the exercise. Focus on controlled, deliberate movements to fully engage the target muscles.
Avoid Overextending the Knees: While the knees will bend slightly, they should not extend beyond your toes or lock out. Overextending can strain the knee joint and take the focus away from the hamstrings and glutes.
Don’t Let the Shoulders Round Forward: Keep your shoulders pulled back and avoid rounding them forward. This weakens your upper back and reduces the activation of the lats and traps. Ensure the shoulder blades are engaged, not retracted.
Don’t Use a False Grip: Avoid using a false grip (where your thumbs don’t wrap around the kettlebell handle). This can compromise your grip strength and control of the kettlebell. Always grip the handle securely with your thumbs wrapped around.
Don’t Push Through Only the Heels: Focusing only on the heels can prevent proper activation of the quads and make the movement slower. Ensure you push through the entire foot—big toe, little toe, and heel—for balanced power generation.
Don’t Flex the Elbows: Keep your arms straight throughout the lift. Avoid actively flexing your elbows or letting them bend. A bent elbow can create tension in the arms and reduce focus on the posterior chain, which should be the primary target.
Don’t Rush the Movement: Speeding through the lift can lead to poor form and wasted energy. Take your time with each rep, focusing on the muscle engagement and the control of the kettlebells, rather than rushing through the movement.
Don’t Overload the Weight: Lifting too heavy can compromise your form and lead to injury. Choose a weight that allows you to maintain proper form throughout the set, especially as you focus on technique and targeting the right muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
